kefir diet

One percent fat kefir is the main and necessary product of the kefir diet

  • Efficiency: 4-6 kg in 7 days
  • Deadlines: 7 days

General rules

The birthplace of kefir is the foot of Mount Elbrus, the Caucasus is a great resort. It is very fair that this invigorating and healing drink appeared there. For a long time, the secret of making kefir was known to few and passed down in the family from father to son, just as, for example, French cheesemakers passed on the secrets of making their signature cheese. Because of this, kefir began to be made quite recently - only at the beginning of the 20th century. And the legend of the appearance of this fermented milk product is very exciting!

In 1908, a beautiful and young graduate of a dairy school and employees of a dairy company, accompanied by a partner, traveled to the north of the Caucasus to learn the secret of making kefir. But before this secret was revealed, the Karachay prince fell in love with the girl. For a whole month they stayed in his mansions, traveling around the villages, trying to get kefir mushrooms. But their efforts were in vain. Desperate, the researchers decided to go home, but the riders who kidnapped the girl blocked their way. She came to her senses in a strange shrine, when the prince was already standing next to her with a magnificent bouquet of flowers and offered to become his wife. But it wasn't there! The girl's partner contacted law enforcement officials, and the kidnapping case went to court. But the local judge did not want to spoil relations with the noble kefir magnate and asked the girl to forgive him. She forgave, but in exchange for 4. 5 kg of dry kefir mushrooms.

Which kefir is useful?

In order for the kefir diet to be a success, you need to use 1% kefir (40 kcal per 100 g). Its properties are the same as 2. 5% (55 kcal per 100 g), and the fat and calorie content is lower, which, of course, is only to our advantage.

The production of kefir is controlled by the intergovernmental standard (GOST), according to which 100 g of a quality product must contain:

  • 2. 8 g protein;
  • from 0. 5 to 8. 9% fat.

The shelf life of kefir is one of the indicators of its quality. A long shelf life indicates that additives that prevent the development of microorganisms were used during production. The bacteria in this kefir sleep until the bottle is opened and oxygen gets in. Therefore, when opened, such fermented milk products with a long shelf life lose all their valuable properties and spoil in less than a day, even when stored in the refrigerator.

What can replace kefir in the diet?

The easiest way to replace kefir is a fermented milk drink with a similar composition and method of production: fermented baked milk, natural yogurt without additives, ayran - all this is a great alternative to kefir and always on store shelves.

How long can you sit on a kefir diet?

Of course, only your doctor can prescribe the duration of a diet. However, if you decide to stick to a diet for a while, you should base it on your own feelings and well-being. First of all, the diet is designed to benefit you. When you starve through diet, there is a breakdown,Depression, dizziness, faintingthen you need to change your diet.

Again, the safest duration for a kefir diet is 3-5 days, provided you carefully monitor your well-being.

As for how to properly sit on a kefir diet, choose the highest quality, freshest produce that you are 100% confident in. Stock up on appetizers if you decide to make your own kefir, or find a store nearby that sells kefir that meets the nutritional requirements so you don't buy the first one you see.

How to cook diet kefir?

In addition to the usual kefir, you can and even need to prepare various kefir cocktails so that the weight loss process is more effective. In addition, you can drink such cocktails while sticking to your classic non-diet menu.

Kefir with cinnamon and ginger

To prepare such a fat-burning cocktail, you will need:

  • 200 ml kefir 1%;
  • 1 teaspoon of cinnamon;
  • a pinch of red pepper;
  • 2 teaspoons chopped ginger root.

Kefir with a secret

The secret of such kefir lies in your imagination. You can add anything: cucumber, herbs, oatmeal, fruit, dried fruit. The ingredients can be crushed in a blender, you can just cut and add kefir. Here you can experiment as you like, the main thing is with allowed and compatible products.


Kefir mono diet has a large number of menu options and duration options. Only you can choose what is best for your body. But believe me, all the proposed options are effective and useful in their own way.

Such a diet is intended and indicated for both men and women, if they do not suffer from diseases of the gastrointestinal tract, kidney, liver, heart diseases, gastric hyperacidity and chronic diseases.

Diet "Chicken, apples and kefir"

A simple and very popular variant of the diet is based on eating all these foods separately every 3 days:

First stage

For three days you only eat chicken meat, no more than 500 g per day. It is not recommended to fry the chicken, it is best to bake it, of course without oil and salt, or boil it. Divide into several portions to make 3-4 meals.

second phase

Here you only need to eat apples in any form: you can fresh, you can bake. Green sour apples are recommended for consumption here: they contain fewer carbohydrates.

Third section

At the last stage of the diet, you need to drink only 1% fat kefir in any quantities. It is ideal if you drink kefir cocktail with cinnamon and ginger at least once a day, the recipe of which is presented above.

Kefir diet for 3 days

This diet option will help get rid of 3-5 kg of excess weight and gently cleanse the body in a short time. For 3 days you need to drink 1. 5-2 liters of kefir daily and spread it over several meals. If your body does not tolerate such a monotonous diet, you can add no more than 1 kg of vegetables or fruits to the menu.

Homemade kefir for quick weight loss

The 3-day kefir diet has one drawback - there may be slight discomfort,diarrhea and flatulence.

If the side effects seem minor to you and the result is satisfactory, we recommend that you try a longer kefir diet afterwards, for example for 4 days or 5 days.

A 4-day diet might look the same as a 3-day diet, but a 5-day diet should have more variety. During the day you can eat boiled meat, vegetables, eggs, dried fruits and fruits in small amounts. And of course drink up to 2 liters of kefir every day.

". . . I consider kefir to be the real salvation for overweight people, and the reviews about its benefits are only positive. It is easy to lose weight with kefir, because 100 g contains no more than 50 kcal, and it is very good to fill you up. In general, over the past few months I have fallen in love with kefir, I consistently do a fasting day on it once a week, and I also often do a kefir diet for 3 days: with their help I lost 2. 5 kg, my bodyperfectly cleaned!

Kefir diet for 7 days

Weight loss on a kefir diet by 10 kg in 7 days is quite possible. The main thing is to follow the basic principles of this method of rapid weight loss:

  • the main product is kefir, additional - low-calorie protein products;
  • it is necessary to follow a strict daily routine - 5-6 meals every 2 hours;
  • You cannot limit yourself to pure purified water and green or herbal tea.

Here are some possible meal plans that the 7 Day Kefir Diet offers:

The first day

400 g boiled or baked potatoes.

Second day

400 g fat-free cottage cheese.

day three

400 g unsweetened fruit.

day four

400 g cooked or baked chicken or turkey fillet.

day five

400 g unsweetened fruit.

day six
  • 1. 5-2 liters of purified water;
  • weak tea without sugar.
day seven

400 g unsweetened fruit.

Every day (except for the sixth day) you need to drink 1. 5 liters of kefir 1%.

Protein Kefir Diet

Lined up according to the same scheme, but two fruit days need to be replaced with meat days: you eat 400 g of chicken or turkey fillet, stewed, boiled or baked. It is worth remembering that you can not use salt, but you can enhance the taste of dishes with the help of aromatic herbs (basil, rosemary, mint) and herbs.

Of course, you can also turn to the "hunger" version of the seven-day diet. Here you need to drink up to 2 liters of kefir a day and reduce the portion size of additional products to 100 g.

Thus, it is very easy to achieve a great transformation in just a week, losing up to 10 kg with the help of a kefir diet.

". . . After the birth of the child, I noticeably recovered. At the time, a friend recommended a kefir diet. I read the reviews and jumped at it immediately. She was very comfortable and easy for me! Through such a weekly diet I was able to get rid of 4 kg! Then I took a week off, went back on the diet and lost another 3 kg. This is a great result for me! And in general I love kefir: it is healthy and tasty at the same time and works wonders for the figure. I highly recommend! "

Kefir diet for 9 days

Do not be afraid that you will have to sit on kefir for 9 days. With this variant of the kefir diet, you can say goodbye to 3-7 kg and achieve excellent forms in a short time.

First stage

For the first three days, your menu consists of 1% fat kefir in any quantity and 100 g of unsalted buckwheat porridge.

second phase

Kefir with 1% fat is also drunk here, and buckwheat porridge is replaced with boiled chicken fillet, 100 g per day.

Third section

At the last stage of the diet, you cannot limit yourself to sour green apples and kefir.

  • ". . . I read good reviews online about the 9 Day Kefir Chicken Apple Diet and decided to give it a try. The first stage is 3 days on chicken, the second on apples, the last on kefir. What can I say, it's unbearable. Either my body is not suitable for such torture, or the diet is indeed harsh, but on the first apple day I collapsed, and 3 days on the chicken gave absolutely no results, there is nothing to brag about.
  • ". . . I decided to try a diet option where, in addition to kefir, you can eat buckwheat, chicken and apples mixed. All 9 days passed very easily, the main thing was to keep busy and not think about food. And the result was very pleasing: minus 5 kg in 9 days is excellent for me!

Kefir diet for 21 days

Therefore, such a long-term diet does not have a menu for 21 days. Rather, it contains general recommendations for a proper and balanced diet.

Kefir 1% fat is the key product here, which should be consumed in a glass 5-6 times a day.

With such a long diet, you need to reconsider your diet and, in addition to healthy kefir, include fresh vegetables and fruits in your menu in large quantities, and get rid of harmful smoked meat, alcohol, white bread, purchased sweets, fried and fatty foods.

In addition, the amount of red meat in the diet should be reduced to 1 time per week, and poultry and fish should not be consumed more than 100 g per day.

Simply put, the number of calories per day should not exceed 1500 kcal. And here you have to choose: to eat with a kilogram of vegetables or a sandwich with sausage.

It is said about such a diet that it has a great impact on digestion and figure, and once you start eating according to such a system, you get used to it and don't want to stop.

Approved Products

Of course, the main and necessary product for this diet is kefir and its variations. If you do not like sour drink, you can also drink Ryazhenka, Ayran. Incidentally, yoghurt can also be drunk, but make sure that it is free of sugar and additives. Buy naturally and on your own if you wish, add muesli, fruit, dried fruit - as your heart desires.

If you can not tolerate the monotony of your diet, then in addition to kefir, you can add other healthy foods. In large quantities, you can eat vegetables and fruits (except for bananas and grapes). You can eat poultry and fish in moderation – dishes that you steam, boil or bake without salt, oil or hot spices. But you can use fragrant basil, rosemary, mint, oregano.

In some cases, you can eat grains on a kefir diet, but none: replace white rice with brown rice, unprocessed instant oatmeal.

Table of allowed products

proteins, g fats, g carbohydrates g Calories, kcal
vegetables and greens
cabbage 1st 8th 0, 1 4th 7th 27
broccoli 3. 0 0, 4 5. 2 28
coriander 2. 1 0, 5 1st 9th 23
Corn 3. 5 2nd 8th 15. 6 101
green onion 1st 3rd 0, 0 4th 6th 19
onion red 1st 4th 0, 0 9. 1 42
Onion 1st 4th 0, 0 4/10 41
olives 2nd 2nd 10. 5 5. 1 166
carrot 1st 3rd 0, 1 6th 9th 32
Chickpeas 19. 0 6. 0 61. 0 364
cucumbers 0, 8 0, 1 2nd 8th fifteen
pepper salad 1st 3rd 0, 0 5. 3 27
Parsely 3rd 7th 0, 4 7th 6th 47
radish 1st 2nd 0, 1 3rd 4th 19
radish 1st 4th 0, 0 4. 1 21
salad 1st 2nd 0, 3 1st 3rd 12
turnip 1st 5th 0, 1 8th 8th 40
celery 0, 9 0, 1 2. 1 12
asparagus 1st 9th 0, 1 3. 1 twenty
tomatoes 0, 6 0, 2 4. 2 twenty
garlic 6. 5 0, 5 29. 9 143
lenses 24. 0 1st 5th 42. 7 284
avocado 2. 0 20. 0 7th 4th 208
oranges 0, 9 0, 2 8. 1 36
watermelon 0, 6 0, 1 5th 8th 25
bananas 1st 5th 0, 2 8/21 95
cherry 0, 8 0, 5 11. 3 52
Grapefruit 0, 7 0, 2 6. 5 29
melon 0, 6 0, 3 7th 4th 33
figs 0, 7 0, 2 13. 7 49
kiwi 1. 0 0, 6 10. 3 48
lime 0, 9 0, 1 3. 0 16
Lemons 0, 9 0, 1 3. 0 16
mango 0, 5 0, 3 11. 5 67
nectarine 0, 9 0, 2 8/11 48
apples 0, 4 0, 4 9th 8th 47
grape 0, 6 0, 2 16. 8 65
sea buckthorn 1st 2nd 5th 4th 5th 7th 82
currant 1. 0 0, 4 7. 5 43
fresh mushrooms 4th 3rd 1. 0 1. 0 27
nuts and dried fruits
peanut 26. 3 45. 2 9th 9th 551
walnut 15. 2 65. 2 7. 0 654
raisin 2nd 9th 0, 6 66, 0 264
Cashews 7/25 54. 1 13. 2 643
almond 18. 6 57. 7 16. 2 645
linseed 18. 3 42. 2 28. 9 534
Events 2nd 5th 0, 5 69. 2 274
pistachios 20. 0 50, 0 7. 0 556
cereals and cereals
buckwheat 4th 5th 2nd 3rd 25. 0 132
oatmeal 3rd 2nd 4. 1 14. 2 102
bulgur 12. 3 1st 3rd 57. 6 342
barley porridge 3. 1 0, 4 22. 2 109
Brown rice 7th 4th 1st 8th 72. 9 337
barley porridge 3rd 6th 2. 0 19. 8 111
flour and pasta
top notch pasta 7/10 1st 3rd 68. 4 335
bakery products
Bread with bran 7. 5 1st 3rd 45. 2 227
bitter chocolate 6. 2 4/35 48. 2 539
raw materials and spices
basil 2nd 5th 0, 6 4th 3rd 27
Dairy products
Kefir 1% 2nd 8th 1. 0 4. 0 40
Chicken breast 23. 2 1st 7th 0, 0 114
chicken eggs 7/12 10. 9 0, 7 157
fish and seafood
flounder 16. 5 1st 8th 0, 0 83
coalfish 15. 9 0, 9 0, 0 72
Soft drinks
Green tea 0, 0 0, 0 0, 0 -
* Data refer to 100 g product

Fully or partially restricted products

In the first place of the products forbidden during both the kefir diet and the classic dietary diet are carbonated drinks: they change the acid-base balance of the body, so using kefir is useless, if not dangerousCombination.

Eliminate white bread and replace it with whole wheat or grain bread. In a week you will notice the external transformation of the skin, and after 2 months and numbers.

Forget about sausages, smoked meats, dry and canned foods, store-bought sweets for one simple reason: you will never know their real composition, the amount of salt, sugar, fat, and you will not be able to understand the quality of raw materials. Simply put, forget about the products that have been prepared for you.

And the last thing to give up is alcohol. It is bad for your body due to its high calorie content and the fact that it dehydrates the body.

Table of Prohibited Products

proteins, g fats, g carbohydrates g Calories, kcal
Potato Chips 5. 5 30. 0 53, 0 520
flour and pasta
wheat flour 9. 2 1st 2nd 74. 9 342
pasta 4/10 1st 1st 69. 7 337
bakery products
sliced bread 7. 5 2nd 9th 50. 9 264
loaf 7. 5 2. 1 46. 4 227
Sweets 4th 3rd 19. 8 67. 5 453
cookie 7. 5 8/11 74. 9 417
Ice 3rd 7th 6th 9th 22. 1 189
milk chocolate 5th 7th 27. 9 61. 4 522
raw materials and spices
Ketchup 1st 8th 1. 0 22. 2 93
mayonnaise 2nd 4th 67. 0 3rd 9th 627
sugar 0, 0 0, 0 99, 7 398
Salt 0, 0 0, 0 0, 0 -
Dairy products
Kefir 3. 2% 2nd 8th 3rd 2nd 4. 1 56
miracle yogurt 2nd 8th 2nd 4th 14. 5 91
Active quick breakfast 4th 8th 3. 1 14. 4 107
cheese and cottage cheese
Quark mass with raisins 6th 8th 6/21 29. 9 343
meat products
pork meat 16. 0 6/21 0, 0 259
Salo 2nd 4th 89, 0 0, 0 797
mutton 15. 6 16. 3 0, 0 209
boiled sausage 13. 7 8/22 0, 0 260
with smoked sausage 28. 2 5/27 0, 0 360
sausages 10. 1 31. 6 1st 9th 332
sausages 12. 3 25. 3 0, 0 277
Oils and fats
unrefined vegetable oil 0, 0 99, 0 0, 0 899
butter 0, 5 82. 5 0, 8 748
Alcoholic drinks
white dessert wine 16% 0, 5 0, 0 16. 0 153
vodka 0, 0 0, 0 0, 1 235
Beer 0, 3 0, 0 4th 6th 42
* Data refer to 100 g product

Kefir diet dishes

Of course, most dishes that use kefir are pastries. With this, it turns out to be airy, light and less caloric than when using sour cream.

Homemade oatmeal cookies in the kefir diet

Oatmeal biscuits

You will need:

  • 300 ml kefir 1% fat;
  • 100 grams of raisins;
  • 300 g oatmeal;
  • 20 grams of butter;
  • 2 tablespoons of honey;
  • a pinch of cinnamon;
  • a pinch of vanilla.

First, prepare the oatmeal: pour the cereal into a deep bowl and pour kefir for 40 minutes to swell. Next, pour boiling water over the raisins for 20 minutes to soften them and dry the raisins with a napkin. When the oatmeal is ready, add the raisins, cinnamon, vanilla and honey and mix well.

Form cookies: it should not be too flat. Place on a baking sheet greased with butter and send to the oven, preheated to 180 degrees, for 20-25 minutes.

You can have breakfast with delicious diet pancakes after a kefir diet

Diet pancakes on kefir

To reduce the calorie content of these breakfast pancakes, you can use crushed oatmeal instead of flour.

You will need:

  • 50 g oatmeal;
  • 80 ml kefir 1% fat;
  • 1 chicken egg;
  • ¼ teaspoon baking powder;
  • 2 teaspoons of honey.

Mix the crushed oatmeal with kefir and leave for 20 minutes. Next, add baking soda and honey and mix thoroughly. Fry the pancakes in a non-stick frying pan without adding oil until golden brown.

Pancakes on kefir - a low-calorie dessert on the kefir diet menu

Recipe for diet pancakes on kefir

You will need:

  • 500 ml kefir 1% fat;
  • 1 cup flour (oatmeal, buckwheat or rye);
  • 3 tablespoons of honey;
  • 2 chicken eggs;
  • a pinch of salt;
  • ½ teaspoon soda.

Beat chicken eggs, add a pinch of salt, honey and flour mixed with soda. Stir and pour in kefir. Mix thoroughly again so that there are no lumps and fry the pancakes in a non-stick pan without adding oil.

You can serve such diet pancakes without additives, or fill them with fat-free cottage cheese with raisins or fruit. You get an excellent low-calorie dessert!

In case of breakdown

In order not to fall off the diet, you need to properly prepare for it. Nutritionists advise starting a week before starting the actual diet, gradually reducing the number of calories consumed: no more than 1400 kcal per day. In addition, for the successful completion of the diet, it is necessary to exclude harmful foods from the diet in advance, so that a sharp transition to diet food does not turn into a lot of stress: pastries, sweets, fried and salty.

And one of the main points is water. Get used to the fact that it is desirable to quench the feeling of hunger with a glass of warm water or a cup of weak green tea, since the human body often confuses hunger and thirst.

However, if a breakdown occurred during the kefir diet, then you should certainly not panic. Indulge in a butter, sausage, and cheese sandwich and sip sweet tea. You can always stop and pull yourself together, and the best way to do that is through physical activity. Go for a run or a walk, then drink a glass of yogurt and return to the diet, with the proviso that you add another day to it.

In addition, with the 5-, 9- and 21-day kefir diet you can divide up the so-called "chitmill" yourself: a pre-planned day on which you can afford a small weakness, be it a piece of chocolate, sausage, a handfulChips - something you love very much but refuse because of the diet. But the organization of such days is rare. If you lose weight for 5 and 9 days, the "chitmill" is only once, but if it's 21 days, there are no more than three such days. Plus, if you decide to include a "chitmill" in your diet, it isstrictly forbidden to intercept "harmfulness" on other days.

How to get off the kefir diet?

Lost weight can come back to you quickly, sometimes doubled, if you ignore proper nutrition after a diet.

In no case do not relax and admire the transformed figure! It would be best to increase the calorie content of the food eaten very gradually by introducing new foods, as well as strictly controlling portion sizes.


The diet is forbidden to people suffering from high stomach acid,chronic gastritis, duodenal ulcer and stomach, as well as a contraindication is puberty.

During pregnancy and lactation

Diet is contraindicatedpregnancyandbreastfeeding.

Kefir diet, pros and cons

As with any diet, there are pros and cons. However, when used judiciously, kefir will definitely do more good than harm.

advantages minuses
  • The high efficiency of this method of losing weight, especially in combination with physical activity.
  • Easy tolerability of the diet due to the fairly complete composition of fermented milk products.
  • Gentle and natural cleansing of the body.
  • Enrichment of the body with high-quality protein.
  • Kefir is easily replaced with other fermented milk drinks.
  • With prolonged dieting, disorders in the digestive system are likely: stomach rumbling, flatulence, feeling of fullness.
  • The diuretic effect of kefir relieves swelling, but makes you constantly near the toilet room.
  • Kefir should not be drunk by people with high gastric acidity, chronic gastritis, as well as children under 8 months of age.

Kefir diet, reviews and results

The method of losing weight with kefir is very popular today, as evidenced by numerous positive and negative reviews from people who have lost weight. Basically, of course, both men and women say that this is an effective way to lose weight without harming and even improving the body.

Woman before and after losing weight on a kefir diet
  • ". . . Reviews I heard about the kefir diet for 3 days were very positive. Nothing complicated: you drink kefir and lose weight. And indeed, you lose weight perfectly! My weight was 75 kg, in the morning of the fourth day - 72. 3 kg. For me this is a good result! ";
  • ". . . I'm a fan of the kefir diet and my main principle when it comes to it is to only cook kefir myself. After all, nutrition is based on the need for live bacteria that help the stomach work properly. Once every 2 weeks I always unload on kefir. I decided to try the weekly program, where it was promised to lose 10 kg in 7 days. Everything was done according to the description, there were no difficulties, honestly. Sometimes, of course, I wanted to eat something, but washed down my hunger with kefir or water. Of course, when I got on the scales in the morning after finishing the diet, the results were not minus 10 kg, but only 5 kg. But I did not despair and decided to extend the diet to 9 days. In the end I lost 7. 5 kg. In general, I liked the result, besides, during this diet I did not have to make much effort. Therefore, I advise such a system for weight loss ";
  • ". . . I read a lot about the effectiveness of losing weight with kefir and tried to discharge and sit on it for 9 days. Achieved small results. And one forum advised fasting on kefir: excellent for losing weight on the stomach, hips, sides, legs, arms and for general healing and cleansing of the body. The principle is that you only use kefir for 4 weeks, sometimes with fruits, vegetables, cereals. With a kefir, the diet, especially for a month, did not suit me, I changed my mind after 1 week. I decided that I could not avoid weakness, discomfort, or activity for the whole month. Therefore, I advise you not to sit on kefir for more than 9 days.

In general, the kefir diet can be very cheap and easy, healthy and wholesome. So if you want to say goodbye to excess pounds, a kefir diet is the best option!